- Length
- 8 weeks
- Runs a week
- 3
- Level
- Complete beginner
- Longest run
- 30 minutes
Before you start
You can walk briskly for 30 minutes. No running needed. If you have a heart condition, a recent injury, are pregnant or haven't exercised in a long time, check with a doctor first.
The 8-week schedule
| Week | Session | Time |
|---|---|---|
| 1 | Run 1 min, walk 90 sec. Repeat 8 times. | About 20 min |
| 2 | Run 2 min, walk 90 sec. Repeat 6 times. | About 21 min |
| 3 | Run 3 min, walk 90 sec. Repeat 5 times. | About 23 min |
| 4 | Run 5 min, walk 2 min. Repeat 3 times. | About 21 min |
| 5 | Run 8 min, walk 2 min. Repeat 3 times. | About 30 min |
| 6 | Run 10 min, walk 2 min, run 10 min. | About 22 min |
| 7 | Run 20 to 25 min without stopping. | About 25 min |
| 8 | Run 25 to 30 min without stopping. | About 30 min |
- Week 8: Try your first 5K in the last session.
How the plan works
Every session starts with a 5-minute brisk walk and ends with a few minutes of easy walking. In between, you alternate easy running and walking. Each week the running gets a little longer and the walk breaks get fewer.
Run on three days with a rest day between them, such as Tuesday, Thursday and Saturday. The rest days matter: your muscles, tendons and bones adapt between sessions, not during them.
Run slower than you think you should. You should be able to speak in full sentences. Most people who struggle with couch to 5K are running too fast, not too far.
If a week feels too hard
Repeat it. Plenty of people take 10 or 12 weeks and still get there. If you miss a few days, pick up where you left off or go back a week. Don't double up to catch up.
How fast to run
A 5K takes most beginners 30 to 40 minutes, and that's a great result. Finishing comfortably matters far more than your pace. See how to find your easy pace.
Your first 5K
Pick a local 5K a week or two after you finish. Start slower than feels natural, walk through the water station if you like, and enjoy it.
What comes next
Keep running three times a week, train to run a faster 5K, or build toward a 10K.
Common questions
- Can a complete beginner do couch to 5K?
- Yes. It's designed for people who don't run at all. The first week is mostly walking, with one-minute running intervals.
- How long does couch to 5K take?
- This plan takes 8 weeks at three sessions a week. Repeating a week when you need to is normal, so 10 to 12 weeks is common.
- What if I can't run for the full interval?
- Slow down first. If it's still too hard, walk, then repeat the previous week before moving on.
- How far is a 5K?
- 5 kilometers, or about 3.1 miles.
This is general information, not medical advice. If you have pain, an injury or a health condition, talk to a qualified professional before training.